Weight and Resistance Training - BFL/BB #75 - week of 3 Nov 2002

Well, in between doing laundry and packing, thought I'd start the new thread this week! I really hope to be able to get into the 'Net during my London trip because it would be just about impossible to get caught up with everyone in between here and L&S...(and that's not even counting the HORSE forums I post/lurk at!!).

Did anyone see the People Magazine with Demi Moore on the cover? I was blown away because she will be celebrating the big 4-0 the day after mine - and she looks GREAT. Jim is such a sweetie - he said I look just as good as Demi (yeah riiiiigght - I wish). I definitely don't FEEL 40 in the least - I feel my life has just begun over the past few years. :)

Virginia - Since I walk to the gym, I get a 'warm-up' in before doing my weights. If you feel like you need to wake up, you might want to spend five minutes doing a walk, just to get the blood flowing - nothing strenuous - before doing weights. I feel it's important to follow the book for at least the first couple of challenges - remember, if you haven't lifted heavy weights ever or it's been a long time, this first 12 weeks is going to be your PRIME TIME to gain muscle. This is one of the main reasons you SHOULDN'T weigh yourself too often (optimally, you should only weigh yourself on Day 1 and Day 84 IMO!). What's gonna happen is that FIRST, you will GAIN MUSCLE (which weighs more than fat) before you start burning fat. From what I've seen, the BFLers who insist on weighing themselves too often are the ones who end up GIVING UP early because 'nothing's happening' on the scale. In the long run, though, remember that the newly-gained muscle WILL BURN OFF THAT FAT - as long as you're working out intensly and eating clean! I know, I know - we're all used to doing hours and hours and hours of cardio. Look back and think - what results have you gotten from that? The point is - if all that time spent doing cardio had given you the results you seek, you wouldn't be doing BFL now wouldja? :lol:

I haven't stressed this in awhile - but one tool that can keep you on track is JOURNALING. It doesn't need to be here at 3FC - in fact, I prefer writing in my little journalbook - sometimes a sentence or two, sometimes pages. You would be AMAZED at how much it helps. Also, TAKE THOSE BEFORE PHOTOS. You don't have to LOOK at 'em - but rest assured that you WILL want to have them in about 8-12 weeks!

Ledom - I wouldn't worry too much about the Halloween thing - I think many of us had Fun Size candybars on Free Day this week! :) Fortunately it hasn't been too much of a problem for me since we make a point of not being home on Halloween night - so I have no 'excuse' to buy candy. My niece and nephew didn't do much Trick or Treating this year - in fact my niece (who is 12) rather than trick or treating, went to several house parties with friends (I believe that toilet paper and Silly String were involved to a large extent). I was a bit worried about her weight and eating a few months back but she has leaned out a lot over the summer - you should see her - with her blonde hair and cute face, she looks a LOT like Kirsten Dunst! Her little brother is always active - I'm planning on taking him to the stables one weekend. Jen says that if he wants to, he can start taking riding lessons which would be very exciting for his doting Auntie (me!).

Hey JC - my freedays are a lot like yours. I've been craving Chinese food for some reason but I probably won't get a chance to have any - since I have to be at the airport by 4:30. Last night we jumped the gun a bit actually and went to Yumi Yogurt - I had a Pumpkin Pie flavored frozen yogurt. That is some GOOD STUFF.

Well, gotta run and get stuff organized! Later gals (hopefully tomorrow if I can get a phone line to work to my laptop!)

I went to the old thread, in fact I had it bookmarked, and when I couldn't find where to write a reply I paniced (doesn't look right)Then I thought think,think, think.......and here I am. I'm fine now

Mrs.Jim Saw that magazine and bought it! I really admire Demi Moore. Amazing shape.
I agree with you about the journalling. For myself the internet works best for me. I seem to always give up if I am penning it. I think this is the longest I have stuck with a journal. I deleted my first journal on 3fatchicks, as I felt it was getting stale!! Then once it was gone I regretted it.

I checked out the Body for Life website and they have the 2003 challenge. You can enter early on line. Anyway I wanted to see the rules and regulations. I filled out the form, and submitted it thinking it would take me to the rules first, do you accept thing. Then I got this, window, saying this program has preformed an illegal action.(maybe I'm running out of memory, or it wanted info.....anyway I didn't know what happen with the application, till I got an e-mail thanking me for my application, and that more info will be in the mail.
So here I sit! I'm already following the program. Jan will be my second round. I figure oh well, what do I have to lose by being enrolled officially. (weight)

Is anybody else entering it??

Nyree.

and goodluck to those of you starting a new challenge this morning.

My lower body workout using leg curls and extensions instead of squats and lunges didn't feel as intense this morning. The effects of something new are not immediately apparent.

Have a great day.

Well, I did it. Igot up this morning at a 5:30 am, got in my sweats and headed to the gym. What a weird workout! I was constantly going for different size weights, I think I started off too heavy on some and not enough on others. I must say however, I can really feel the burn. My shouldres and upper body are very stiff, but in a good way. I do not hurt, just sore! I can not say the first workout was a total success, but sertainly not a failure either. Learn by trial and error. Having a nice warm bowl of Quaker oatmeal with Splenda and cinnnamon.
I go to TOPS too, so tomorrow night I will record my weight starting out as that is my weigh in night and I would rather go by those scales as they are accurate with my doctors. Last week 245lbs. I will not be a slave to the scales, but will continue to go to TOPS as a support group and share BODY FOR LIFE with them. WHo knows maybe I will start a trend!! Or rather a new way of life!
Virginia

Sounds like you ladies are doing great!

I find journalling either online or in a notebook to be a great help. I haven't kept up my 3FC journal for a while, but I do make little notes of stuff that's going on in my mind in other places. Writing stuff down and working through it in words can really help sort out eating and food issues. Just seeing my thoughts, concerns, worries on paper really helps me to get over stuff.

Congrats, wanttolose!! Getting to the gym is 99% of the battle, in my opinion. Once I'm there, I'm happy to workout but getting out of bed is tough some days. Once you get into the program, you'll figure out quickly which weights will give you a 10, it just takes some fiddling for a while. I'm sure you'll inspire some of the women at TOPS...wait until they start asking you what you're doing...you'll become a walking billboard for BFL!!

Mrs Jim--I hope you have a safe and wonderful trip and that you'll be able to check in with us!!

I spent the weekend at my godson's baptism in Ann Arbor, Michigan. Ate way way too much food and didn't get into the hotel gym like I had planned. I'm not knocking myself up too badly about it, it seems that when I travel, I have no desire whatsoever to workout, especially on highly stressful family trips. How it goes, I guess. It's good to be home and back into the groove.

I'm starting eight weeks of high volume training today, specifically Jeremy Likness's Holistic workouts (Jeremy used to run a very popular website called Peak Physiques, he is a BFL-graduate turned absolutely awesome trainer). The workouts involve three sets of three exercises, the first set is 5 reps at a heavy weight, next set drop the weight by 20% and do twelve reps, next set drop the weight by another 30% and do 42 reps. No rest between those sets, then repeat the whole thing two more times. Yikes. Do you think I'll be feeling it??

I'm debating about when to start my no cardio winter cycle. I used to be a total cardio nut, and still find myself more energized after a good run than after weights (where I'm completely exhausted, but in a good way). So I'm tempted to keep my cardio for my own mental health around the holidays, as I have lots and lots of dinners and parties and family gatherings to attend. This time of year has always been difficult for me, more so because of my dysfunctional family than the food!!

Okay ladies, I have to get off to work, have a great day :)
Maggie

Had a really great workout today. I know the BFL book says Cardio every other day but I have been doing it every day except Sundays, but really sticking to the weight lifting part of it. Is this o.k.?

Nyree: I would stick to the program the way the book outlines it for AT LEAST one challenge. If you are doing the cardio correctly and you did it every day you would either get sick from exhaustion or so worn out that you would want to sleep all the time. If you aren't feeling that way then you most likely aren't doing it the right way.

I do the 20MAS on the treadmill. I walk quickly for my level 5, jog for level 6, jog faster for level 7, run for level 8 and sprint for level 9. When I go for my ten I up the sprint pace slightly so that I get really puffed. By the end of this I am totally spent and could just about fall off the treadmill. The thought of continuing on makes my stomach churn. If you aren't getting that strained then I suspect that you may wish to up the pace.

As for other cardio such as a leisurely ride or walking the dogs etc that's not counted as part of your cardio according to the program but it's what we call part of a healthy lifestyle. I walk my dogs every day for about 20 minutes.

I hope that helps.

Virginia: it's very important to do your weights before your cardio although if you are following BFL by the book you would never do them on the same day. I don't warm up at all before weights because the first set is considered the warm up, but if you wanted to you could do 5 minutes on the treadmill walking I guess. The reason why you do weights first is because weightlifting is for building muscle and thus raising your metabolism. Cardio is for burning fat and improving your lunge capacity etc. Your body holds glycorine in it from food which it uses for energy. When you do exercise your body will burn the glycorine up before it goes for your fat stores at all. It also uses it for building strength and muscle. You need to use the glycorine up via weightlifting so that when you do cardio it efficiently goes straight for the fat stores instead of wasting the glycorine. If you waste it on cardio first - when you go to do you lifting your body has to use fat for energy which is less efficient and thus it won't let you lift as much or as hard as if you let it use the glycorine. If you can't lift as hard then you won't build as much muscle.

I hope that that helps!

JC

MrsJim: As much as I admire Demi Moore and where she is for her age - I much preferred her physique during GI Jane. She was so cut up in that movie but she still looked sexy. I saw a picture of her shooting the sequel to Charlie's Angels in a magazine the other day and I personally thought she reminded me of Cameron Diaz - who is someone that I DON'T admire. There was one shot of them standing together from behind and you could barely tell the difference between them.

I remember reading about Demi after she finished shooting GI Jane and her saying that although she felt fantastic she couldn't wait to lose all the muscle because it made her weigh too much?! Anyone would think that she walks around with her weight tattoed on her forehead. Who cares how much you weigh if you look incredible?? It never ceases to amaze me...... For the newbies also Pam B weighs about 150 lbs by the way when she is in season ...... Now there is a woman who looks incredible!

JC :D :D :D

LOL

Pam B weighs 150lbs when she is in season??????? Ha Ha Ha!!!

Sorry, I can't stop laughing. I know you mean when she is competing. But .... is she a dog? Or is she being hunted???


:D :D :D


No offence intended, Patt (who will probably never be in season).

Patt, that joke reads in Arkansas too. Especially as hunting season is gearing up big time.

Actually, to a big/tall woman such as myself, Pam is an inspiration - don't have to be petite to look fab!

On Demi, I have that mag too. I am learning all the time about body composition. I was amazed to read the captions...."this phase was all protein and iron, this phase less food and pilates...." I have been so body composition unaware - I have a lot to learn. JC I'm with you on Diaz, I just never got what the fuss was all about.

Last two cardio days I have been jogging in the rain. I have good rain gear but I'm ready for a clear cardio day.

Hi!

I'm not following BFL, but am working out with weights (not as intensively as BFL requires) and have a question about protein. What happens if I'm not eating enough protein but am working out with weights? I don't like meat, so I use eggs, dairy, protein powder, and meat replacement foods for my protein, but I have to admit that I do NOT eat one of those at each meal.

Will the result be that I'm just spinning my wheels, so to speak, and will not be able to gain strength because my muscles aren't being fed with enough protein? Or will I feel stronger/have more energy in the gym if I am eating enough protein?

Right now I lift weights 2-3 times per week, and I feel a bit sore the next day, and less so the day after that. I don't know if that gives you an idea of the intensity of my workouts or not. I don't want to waste my time (although I would not stop going to the gym, regardless of what reply I receive to this post) :) , but I really can't tolerate a huge amount of meat. My goal is to work in the amount of other protein sources that I need to achieve maximum results for me.

So, to make a long post short, I guess my question really is -
How do I know if I'm eating enough protein?

Thanks for your time, and thanks for keeping this board going!
- Kerry

Well, I did really well for the mnost part of yesterday but for some terrible reason I ate junk last night. Could not seem to stop. Maybe I am PMSing or something. Also I tend to eat poorly on Monday night anyway, before I go to TOPS on Tuesday. AM I trying to sabatage myself or do I just have to become more disciplined. I do want this and I answered yes to Bill's questions!
Can anyone give me a female role model to follow, who used to weigh around my weight, 245. I need to know what I can do for this body.
Also where can I find a pic of this Pam B person, I keep hearing so much about? I am doing quite well so far today, had a really good cardio workout this morning, either an 8 or 9. More like 9 I think!
Virginia

hey Wanto


Check this out:http://www.leanandstrong.net/cgi-bin/BBS/leanandstrongf.pl?profile=pam+b.


This is Pam's profile on the L&S web site. I think her beginning weight is the same as yours. There are some pics at the bottom of the profile. Also, on L&S there is a transformation gallery where people have posted their before, during and afters. Very inspiriing. I always take a look when I feel I'm starting to get lazy and it really helps me with my motivation. Except for the dreaded, awful, smelly cardio!!!!! lol


Patt.

Wow Patt,
That is incredible! She is awesome! Now that is encouraging. To think that someone my size can really look like that in two years. Even if it takes me tree or four, just knowing that I can look like that. WOw! It is all well and good to see these very wise people who decided to do something about their bodies before they get too out of control. But for someone to go from being obese and turning herslf around to look like she does is fantastic.
Thanks Patt for the info, and thanks Pam B for the encouragement!
Virginia

Sorry to be just a lurker for the past few days, but I've been totally swamped at work and home.

Day 2 into new challenge- lost count 4, 4 1/2, 5? doesn't matter. Still got a ways to go..... Boy, those weights were heavy the first day back in the gym! Am I ever sore!

Those of you who want to see role models, also take a look at our own MrsJim- she's about 5'4" and was somewhere in the upper 200's at her highest weight, and now wears a SIZE 4! Karen doesn't compete, so there's no "in season" or "out of season" for her. take a look at her web site for her before pictures and some shots of her in the playspace at l&S for more recent pics.

Also look for "Mina" in the transformation gallery for a truly eye popping BFL experience!

Kerryberry: I'll try to asnwer some of your questions. If you are lifting to failure at the end of your sets, (which is how you're gonna get sore, break down muscle, then rebuild it stronger) you need a minimum of 1 gram of protein per pound of body weight. BFL does this with a "palm/fist" measurement: so there is no weighing of food involved. You eat 1 palm sized piece of protein and one fist size portion of carbs 6 times a day. This doesn't translate real well for non-meat proteins, so you may need to weigh your food and count grams in protein powders to make sure you are getting enough. If you don't feed your muscles, they feed on themselves (catabolic process) and you do end up spinning your wheels or getting fatter while losing weight. Depending on what type of vegetarian you are, it can be easy or near impossible. If you eat cottage cheese, egg whites, and fish, no problem! Even without the fish, I'm sure you can get enough protein. If you only eat vegetable sources of protein, you may have a problem. I don't know enough about various types of vegetarianism or you to give any further advice.

Also, don't let soreness stop you. You are working different muscle groups when you go to the gym, right? Don't work the same muscles within 96 hours. Also, a supplement called glutamine helps with quicker recovery, fights colds and repiratory infections, and is cheap if you buy the big tubs online from netrition.com A tub of EAS L-glutamine lasts me about 5 months for $40 and really helps the soreness go away quicker.

Ok- gotta go vote and take my son shopping,
mel

Kerryberry: Mel gave you some good advice on the protein. All I wanted to add was that a lot of protein sources aren't complete. That means that they are only part of a protein chain so you are missing out on certain amino acids etc. It's important to get enough complete protein in your diet to feed your muscles, so just be sure to watch out for it.

Patt: ok I got the joke after a while - another one of those 'social' differences. Before BFL in season meant fashion to me as hunting really isn't allowed in our country. Sorry for any confusion but I believe that's the term they use for competitions.

Virginia: Pam is incredible. When you see us mention Camp Pam B or CPB etc it means that Pam is training us. There are a few of us here that have been or are on her plan at the moment.

JC

Phew. It's only been about 10 days since I last posted (and had a chance to read everyone's messages), but it seems like much longer. It's great that so many people have joined up. For those who I haven't met yet, I just finished my first BFL challenge (last week was my "break" week), but got caught up in an awful 2 weeks at work. (It's very sad when your car is the first one in the parking lot and one of the last out . .. :dizzy: )

All I can say to everyone new is that BFL works! Although I had some up and down periods -- the people on this site really helped keep me motivated -- I'm very pleased with the results, and am excited about my second challenge.

For the record -- I lost 20 lbs and 26 inches. :D Yea!!!

I'm down to 216 lbs, and hope to get to about 200 before New Year's Eve. I'm doing a 7 week challenge, from now until the week before Christmas.

Midway through the first challenge, I put my scale away, and that seemed to really help (or at least it didn't hurt). I realized that I couldn't control the pounds, but I could control what I ate and whether I worked out. That's my motto these days.

I'm still learning a lot about weight lifting, clean eating, etc. , and look forward to getting to know everyone new here.

Time for me to get ready for bed. Hope everyone had a great day, and see you tomorrow.

Mox

P.S. Does anyone else recall that conversation we had a few weeks ago about pet rats? Well, I hope I'm wrong about this, but I think I just inherited a not-wanted mouse. I saw something out of the corner of my eye this evening . . . I just hope I'm wrong. M

I am so worried that i am not working hard enough at my challenge..i am sweating..and finishing all of my exercises...but i am not sure...i know its only my third week...and i have lost about 10 or 12lbs...so i guess i am doing ok..i just seems like i have so much freakin' fat...that my muscle will never be there....


one_sweetchick :o

One_sweet: you are probably doing fine. I am on week 7 and haven't lost 1 pound! I have lost inches and BF% though. I'm running on the theory that I am building muscle and eventually that muscle will burn the extra fat and I will loose the extra pounds.


Mox: hi, I don't think we have met. Good luck in your 7 wk challange. I'm finishing my first one just before Xmas and will start another in the New Year.


JEC: no one hunts in oz? I remember seeing a documentary once about cane toads and some guy driving down a road squishing them. That is sort of hunting????

Patt.

Patt

Thank you! Honestly, i really needed to hear that....i do believe that i have probably lost body fat and maybe inches..but i am not so sure...and about the muscle helping to burn fat..

thanks for writing that...it was really helpful!

one_sweetchick:dizzy:

Well done Mox! and well done on putting the scale away. I put mine away recently and it is kinda liberating isn't it? I vaguely remember about rats but not reallly..... sorry....

Patt: I have seen people do that in Cairns which is where there are a lot of cane toads. I don't think that it qualifies as hunting though ??? Hunting isn't that big because it's very hard to own a weapon/gun in Australia. You have to go through a lot of hassle to own one and then you have to renew your licence every year. Personally I don't know anyone who owns a gun.

One_sweet: You are most likely building muscle at the moment. I only lost 9 lbs in scale weight in my first challenge because I was building muscle. That is exactly where you want to be right now because the more muscle you have the more calories you burn on a day to day basis. Focus on building muscle now and the fat will come off soon - you have to be patient though. The fat is coming off now as well but you can't see it because muscle is replacing it. Muscle weighs 3 times the weight of fat. Also, bear in mind that your body will be burning all of the fat inside your body and around your organs etc first to keep your systems healthy. THEN it will go for the stuff near your skin. So focus on your heart, lunges etc getting healthy and then it will come off the other places. It's a shame that you can't see it but just think about how healthy you will be on the inside!

JC

HEY YOU GUYS!!

I have been ever so busy since I arrived - busy and tired... suffering from jet-lag despite my doctor's prescription. The meetings have been going quite well which is more than I can say for my eating which has been pretty lousy - usually forgetting to eat until the last minute. I have absolutely no concept of what time it is - we don't have any windows in our meeting rooms and I'm still running on California time for the most part - and I've been spending a lot of time putting out fires and taking care of business. I really miss my gym. There is a teeny weeny fitness room here but when you average 3-4 hours of sleep a night and working 14-hour days (I started at 6 am yesterday and kept going until 7 pm - then I had to take the group out to dinner at 7:30 pm until about 10 pm and the same thing happens tonight!!!) it's hard to muster up the energy to work out! Whew! Thank goodness I had decided to take the week off. I am planning on starting CPB (re-running the last four weeks' worth of menus) again on Monday (day after my birthday). I HAVE been drinking a lot of water though - mostly sparkling water. I love Highland Spring water from Scotland!

It's drizzled a bit here and is cold, but not nearly as wet as I thought it was going to be. Tomorrow our meeting is supposed to end by noon, and after I finish wrapping up and sending everything back to California, I'll have some time to SHOP. I did spend a couple hours walking around Piccadilly Circus and went to Fortnum & Mason which already looked quite Christmasy! If I have the energy I'll going to Harrods which is always a madhouse but a lot of fun!

I can't wait to get back home and to the gym - I need to take some time and decide what my new split will be. For CPB I was doing the following:

Monday - Chest, Tris, 30 Min HIIT
Tuesday - quads, hams
Wednesday - Back, bis, 30 min HIIT
Thurs - 45 minute moderate cardio
Friday - shoulders/abs/calves & optional cardio
Saturday - 30 min HIIT

Well...I have a lot of posts to look at. I've lurked a bit, but not much at all. It has been incredibly busy!

Sweet chick - ya know, I probably lost 10 pounds at most during my first year or so, but went down from a size 10 to a size 4! Repeat after me: "the scale lies...the scale lies..." :lol:

Hey Mox - ya want me to send Sparky over to get rid of that mouse for you? I don't think he's ever actually hunted mice, but I think he's always wanted to! Like you I have had my ups and downs. Right now I feel totally bloated - a combination of near-total exhaustion, jet lag, and not eating clean. It's nice to know that at home I have my nice, comforting, clean foods waiting for me (I'm pretty sure that Jim has hardly touched them - I'll betcha he's been eating at Chez Taco Bell and Mickey D's all week).

Mel, JC - how are ya?

Kerry - Mel is right on about the protein. Having been a vegetarian (mostly lacto-ovo, but occasionally vegan for long stretches) I can appreciate how difficult doing BFL or any bodybuilding program could be as a 'true' veg (by that I mean no fish - there are a lot of fish-eating 'vegetarians' out there ya know). And it would be close to impossible getting in enough protein - never mind complete proteins - as a vegan. On top of it all, a lot of well-known vegetarian writers such as John McDougall, John Robbins, et al, advocate getting your protein intake as low as possible. I actually did that for awhile and I didn't feel all that great - my skin was dry and itchy, I was run down and listless, and my metabolism sunk to a low point. In retrospect, I believe that we humans were meant to be omnivorous - to derive nutrition from both animal AND plant sources. I could go on and on about those theories but I wouldn't want to put everyone to sleep here!

BTW did I mention I started typing this around 4:30 am? At least I was able to get 4 1/2 hours sleep last night.

Virginia/Patt - I agree - Pam IS incredible! It was a thrill meeting her and her husband Jim (who is equally incredible - you must see his photos from before and after - the man has brought himself back from the brink of death literally - with Pam's help of course) in Raleigh this past summer. And when I was at the San Francisco Airport, I checked out the new Ironman magazine with her photo on page 276 from the competition in NY this year. I don't think the words "I can't" exist in the Brown's vocabulary!

Whew! It's around 5:10 am now - I'm going to hit the shower and get down to my office (I'm in my hotel room now) to get ready for the day...I'll try to post more later...if not you'll hear from me on Friday after I return to HOME SWEET HOME!!

MrsJim: Hi gorgeous!! HEY I KNEW that you were around!!!!! Glad to see that you are going to get SOME shopping done whilst in sunny (not) London. Great to hear from you!

I am fine thanks. A little tired from training so hard on CPB and the diet is wearing me out but I am getting heaps of sleep so I am managing ok. My hammies are killing me from deadlifts last night though and this lovely old man offered to spot me on the bench press and then had a go at me for not pushing myself hard enough?! He was kidding .... I hope.......

I think that I am finally starting to lose some of this awful thigh fat! I tried on my short shorts the other day and they were looser around the upper thigh. Hubby pointed at me and said hey didn't you only buy those a few weeks ago? :D Yep! I haven't stepped on the scale either which I am proud of - I see what you mean by liberating!

Anyway I hope that you have a great time!

JC

JC

I had a geat lower body workout this morning. I hit a 10 twice, once on the leg press and once on the standing calf raises. My legs were rubber when I finished but man did it feel great. I have to confess, Monday night, was terrible for me eating. I ate so much junk, but I think I figured out why, well too reasons really. PMS and I quit smoking on Sunday, so it was bugging me. But the rest of the week I have been eating clean and workin it. Nothing feels better, than feeling totally exhuasted after a good workout, because the exhaustion does not last long before it is replaced with new found energy.
Virginia

I don't care if i lose another pound through the rest of my challenge (which is 9.5 weeks :p) ...but i really want to just firm up and eat well....

I haven't cheated once in 17days!! well one day i had crystal light as part of my water....but that's it....

ok i just needed to get that off my chest so to speak!!


one_sweetchick

Just wanted to tap myself on the back.. 4 weeks into BFL.. down one size in pants.. needless to say i still don't have to go shopping.. my closet is any size available...anything from a 6 to a 15 available...i said I would stay away from the scales.. down 2 pounds.. but oh well.. one size in clothes is better than that... a woman came into work yesterday and previously had called me the heavey set one... (over the phone)..even though she doesn't realize she was talking to me.. when she was requesting me..... I just wanted to yell at her.. and say"DO YA THINK THE HEAVEY SET ONE HAS LOST ANY FAT YET..)...BUT i POLITELYSAID NOTHING...I really wanted to say to her.. your looking alittle hippy there aren't you.... so what... so she probably doesn't weigh 100 pounds soaking wet... but she's got more wrinkles than me!!!... we are getting major snow right now.. think of going for a nice walk in it... the first few storms are beautiful...then slowly goes down hill...well guess I can go unpack a few clothes.. ha hahah..hope the next 4 weeks are successful too...the pictures you all were talking about in transformation gallery are very inspiring.. everytime you feel like you cannot do it..go there.. someone else in there was probably worse off than you to begin with.. and look how great they are now......

Virginia: Way to go on hitting those 10's - it is so important to push your limits as hard as you can so that you can break them and set them higher. As for the food well, to be truthful diet is about 80% of this program so even though you are hitting it hard in the gym your unclean eating is sabatoging all your hard work. Having PMS and quiting smoking are hard things to deal with but try and comfort yourself in a way that doesn't involve foods. About a month ago I quit biting my nails after doing it for about 15 years, I still have hard days but I choose to reward myself in healthy ways - that's why I have a manicure booked in for this Saturday! Food = fuel for the body, try to detach the emotional attachment to it. The quicker you do that the faster your results will come. The other idea I have actually comes from Karen (MrsJim) - when you go to eat something just say to yourself well I can eat it on Saturday or whenever your free day is. So you STILL get to eat it but you just delay it for a bit. Are you strong enough to wait a couple of days for the junk????

one_sweet: Well done on the no cheating - it's hard a first to delay those foods that you want but you can always eat them on free day right? It's a great accomplishment and you should be proud. They say that if you can get through the first 21 days of BFL clean then you have an awesome chance of finishing the challenge! Well done!

I know that sometimes I may sound like the princess of doom with my advice but I had a few big reality checks during my first challenges that spurred me on when I was getting down about things going slowly. I think it's important to take a realistic approach to fat loss and this lifestyle especially when it's so easy to get excited and motivated at the start but eventually when that fades it's just hard but gratifying work ahead of you. This can be so rewarding and change your life but you have to work at it like anything in life. OK sermon over :D :D :D

I hope that everyone is having a great day!

JC

Weighty issues here- this may not be what anyone wants to hear, but after 11 months I'm 2 pounds down from where I started. Now, I had already lost 45 pounds working out "my" way and eating 'my' version of clean and was at my target weight so I didn't expect more to fall off too quickly. BUT- here's where it gets good: my body fat% has gone from 28% at 135 pounds to 17% at 133 pounds. So I've put on loads of muscle and lost a lot of fat. NOT weight, FAT! I wish I could say I'm not hung up on seeing the scale move, but going from a tight size 8-10 to loose size 4's has been just as satisfying.

Keep at it- the changes will come. I didn't really feel any differences until around week 11 of my first challenge. Don't tweak, do more cardio or eat less! You'll derail yourselves and if you have a lot to lose, you really do not need to tweak the program. BELIEVE!

Guess this turned into a sermon, too. Sorry!

Had a great arms workout this morning, tho I basically don't like doing bi's and tri's on the same day. One more week of this split, then I'm going to change back to the one Karen posted above. I like keeping leg parts together, except calves, and arms apart. :lol:

Gotta go to a dr's appt. Great to see so many of you posting and following this way of life!

mel

Wow, my legs are stiff this morning, but it is a good feeling because I know I had a good workout yesterday. I will not be able to get my cardio in until later as I have no exercise equipment at home and there is no school today so kids are home. For five days in a row!!!!! Snow day, teachers in-service, Saturday and Sunday and then Rememberance Day. Oh to be a kid again. I still have to work though, not fair.
Is coffee okay, please tell me yes one or two cups a day is fine. I do not drink much, mayeb two a day at most, usually just one in the morning. With no sugar, but a smidgin of milk.
You girls are all such an inspiration and very big help to a newbie. Thank you for all your support thus far.
I was told last night by my friend that I inspire her and she is going to start going to the gym. I can not begin to tell you how that felt to have someone tell ME that I inspire them. My hubby also told me the same thing yesterday too, so I guess they can really see a change in me. I think I will get her BODY FOR LIFE for xmas. What could be a better gift than to give someone the oppurtunity to change their lives.
Thanks again!
Virginia

That's great that others are looking to you for inspriation! That's a wonderful feeling. And what a great idea to give her the BFL book if you think she's really ready. I "forgot" mine at my brother's house last spring after he'd been asking me tons of questions, and when I saw him 3 months later he was a hunk of muscle!

As for the coffee, it doesn't bother most people at those quantities. Just make sure you dring an extra glass of water for every cup of coffee, since coffee is a rapid diuretic, and flushes the water out too quickly. Technically, milk is NOT authorized on BFL, but if it doesn't seem to stop your progress and you're really only using a smidgen of maybe 2% (NOT carnation whole or condensed), then I wouldn't worry until your progress slows. With a lot of weight to lose, you can get away with a bit more than some of us. The hardliners would probably scream at this, but I know for me, coffee withdrawal was a lot harder than sugar withdrawal, and I only drank 1 cup a day. So it wasn't the physical part....

Have a good day, all. I'm off to do walk the dog, do shoulders, abs and calves, then go to work!

mel

My resolve is still strong but this week has been full of challenges. On Tues., my eating got all out of sync. Went 7 hrs. w/o eating which threw everything off. Not only that (not really whining here, just wanting praise for being strong) I was preparing food for a large reception which included slicing cheese, summer sausage, putting out cookies and crackers, etc. During that I ate a handful of grapes and 2 nuts, not one nibble of cookie or cheese. I figured that I could count the grapes and nuts as one of the meals I missed - I know, I know, but it was a crazy day. Anyway, the day went on and on and on and Wed. morning, I did NOT get up and do UBWO - I had no will or energy and really needed the hour of sleep. I did load kayaking gear so I could go for a quick paddle after work for some cardio. This a.m. I got up and did the missed UBWO and tomorrow I'll do LB. Then I'll be caught up I think.

Mel, two posts up where you are talking about weight and the scale means so much to us newbies, I never tire reading on that subject. I'll finish week 6 tomorrow and dang it I WANT RESULTS. I guess I am at about the point that many BFLers start to feel this way. It is so helpful to hear you and others talk about being patient and explain what is going on and how it will happen if we just stick with it a bit longer.

So here is to sticking with it.:cool:

Thanks for all the input regarding the meatless bodybuilding question!!

I'll work on making my diet more like the BFL diet, with protein at every meal. Thank goodness for cottage cheese... :)

Kerry

Kerry, I am not a huge fan of meat either, though I do eat it. One day last week I managed to get through the day with only eggs and CC for protein and I loved that eating day. I have found a lot of new ways to enjoy CC too. The latest is from Moxiegirl, 1 c. CC, 1/2 C frozen blueberries, 1/4 cup FiberOne cereal.

To move on and talk about food w/ meat. I made Pam's chicken soup over the weekend and have been enjoyed it a lot. It has been the best way for me to get veggies in.

Sounds like everyone is doing pretty well this week. I've been busy cleaning out my office (my schedule has definitely slowed down), so I have a moment to post. Yea!

Lakota: It's snowing already in Maine? I was talking last night with some friends about our annual ski trip -- hearing about real snow makes me very excited. Like you, I particularly love the first couple of snowfalls. Then it just becomes work to get around (and in Chicago, the snow turns brown and yucky very quickly).

WTLA: I drink 1 -2 cups of coffee/day with a bit of 2% milk and equal. I rarely drink other caffeinated beverages, though. So far, this hasn't seemed to stop my progress on BFL. But, I have a lot of muscle to gain and fat to lose. I may have to reassess when I get to a much, much lower BFL, but for now, I surely love my cuppa joe in the a.m.

Just generally, about working out, eating, etc., here's my un-asked for philosophy: During my 1st challenge and now (day 5 of the 2nd), I've generally tried to stay faithful to the BFL plan, both food and exerise-wise. But, I haven't stressed about zero- or little-calorie things like the coffee. I'm really trying to make eating non-processed, balanced foods and regular exercise the way I live my life.

I once lost a lot of weight (about 80 lbs) on a high cardio, low fat/high carb diet, but ended up gaining most of it back because that "lifestyle" was just impossible for me to maintain. I was eating only about 1100 cal/day, with too little protein, and exercising 1-2 hours/day everyday. Anyway, on BFL, I'm satisfied with the amount of food, and I don't feel so guilty about eating these days. Now that I know that I can eat what I want on "free days", it's helping me to de-link food and emotions (i.e., I'm good 'cause I ate an apple; I'm bad 'cause I ate a cookie, etc.). Also, I enjoy feeling stronger 'cause of the weights. Anyway, this is just a long way for me to say that I try to follow BFL faithfully, but also give myself room to make sure it fits into the way I want to live my life. My ultimate goal is to become healthier and to stay that way.

I'm now officially off of my soapbox. :)

Keep up the good work everyone, Mox

P.S. MrsJim: I'd love to borrow Sparky as a mouse-catcher, but I'm not sure I have the stamina for the kitty's special 4 a.m. wake-up calls. I can barely roll out of bed at 6:15 a.m.

What a cardio workout I had this afternoon! Could not make it this morning . My legs were still a little stiff from yesterdays leg workout, but none the less I pushed it. I know I hit a 9 for sure!
Can get more air into my lungs now that I am no longer a slave to smokes.:smoking: Only regret is that I did not start this a long time ago.
Virginia

Check-in time. I'm doing ok too. My workout and eating has been spot on, but ...... the timing of meals seems to be a really a big problem. Dh and I are doing this together, and he works from home and I am at home. So we like to workout and eat together, but his work sometimes gets in the way of a scheduled meal. So I wait for him, and we end up really screwing up on the time. Sometimes it is 6:00 pm and we are just eating meal 3! Man, gotta work this out somehow. I could go ahead and eat without him, but I would feel like not part of the team then. And this team is really helping. I'm pretty sure I would have missed lotsa workouts if he wasn't depending on me to be there. :)


On Coffee: I also drink coffee with milk! SPECIAL NOTE: never, never, never mention the M work at L&S. ;) I did notice that although milk is not on the authorized food lists Bill did use a couple tablespoons mixed with egg for a breakfasty type meal in one of his meal plans. So, I have taken the liberty of using that quantity in my morning coffee. I cup a day.


Ledom: was Pams chicken soup recipie at L&S? It has finally startedd raining here and getting wintery and CS would go down well. Thanks for the timely suggestion. Also, some of the wise ones say that you are not supposed to catch up on missed workouts. Your are supposed to carry on and chalk it up to experience.


On stiffness: I figure that if I'm not stiff the next day then I didn't work hard enough!


Patt

Yes, the recipe is a L&S. Pam's Chicken Soup is the title.

Ladies! It's so good to come hear and read such wonderful and motivating posts!

Virginia--sounds like you're experiencing one of the greatest, most motivating things that BFL has done for me...learning to lead by example. How wonderful is it when someone tells you that you're an inspiration? I truly, truly believe that the best way to convince someone of something (losing weight or whatever) is to do it yourself, and show them that it's good and successful. I have tried for so long and so hard to get my family off the couch, out of the doldrums and moving and eating better. They got sick to death of hearing me talk about it, and I realized that it doesn't work. The best way (and only way sometimes) is to carry on and let them see what success is all about!!

Ledom--I only ever make up cardio workouts if I miss one. I'll usually make them up on an upper body day (never on leg day) and only after doing weights. If I miss a weight workout, then I skip it, and pray that I'm not too sore the next week!

Kerry--there are tons and tons of ways to eat cottage cheese! Have you tried protein pancakes? (1/3 cup CC, 3 egg whites, 1/2 cup oatmeal, a little cinnamon, 1/2 capful vanilla; blend, cook in a frying pan sprayed with Pam until brown, serve with a little sugar free syrup. My sister can't tell the difference b/t these and real pancakes). Also, I sometimes put CC in my salads and mix with a little flax dressing. Have you blended it up yet? Blend the heck out of it, add a little splenda until it's sweet, then add some SF Jello mix (I like strawberry banana) and add 1/2-1 whole banana. Sweet and yummy!! I'm sure I'll think of more...if I do, I'll post them in the recipe thread.

More later, have to run to the grocery store before dinner.
Maggie

The devil is in the details. I would not have felt right not doing upper body this week as it is the week I only do it once. Is it really making up a workout when you just switch a cardio day for a strength training day? I know it puts two ST day back to back. If I'd realized about not making up I would have pushed myself a little harder to get up. I have to plan these marathon days at work a little better. Luckily they are not very frequent. While on the subject of switching stuff around. As the holidays approach I am in a quandry about how to handle them as I also have a birthday just prior to Thanksgiving. There will be 3 holidays w/ major eating obstacles. One way I was thinking I might handle it would be to take a free eating day that is on the holiday, but still workout and then eat clean but rest on my normal free day. I'm sure there will be lots of discussion on this as t-day rolls around. I would skip holidays altogether, but with family that is hard to do. What are your thoughts on this gang?

ledom: the holidays are always difficult for everyone. Luckily we don't have thanksgiving over here so I can't help you on that one. I plan on taking my free week over Christmas so I will be on a break and can eat what I want. You can split up the training free part from the food if you wanted to make it work that way. Whatever works is great with me because at least you are sticking to the commitment of a healthy lifestyle even if things are a little muddled up for a week here and there. It also comes down to your goals as well, if you were going for an ultra-low bodyfat then you probably would be very strict. I don't know - what does everyone else think?

Patt: you really need to work out a schedule that you an both work with. Maybe you could compromise and eat say meal one and meal four or five (whichever is dinner) together? The rest are up to you as individuals? My hubby didn't come on board with clean eating for about a year so we do everything separate. If we end up eating together then it's a miracle. It's really important to not go any longer than 3 hrs without food - it's so crucial I can't stress it enough. It's the crux of the whole eating program. Small and frequent feedings.

As for the coffee I drink about 4 cups a day with non-fat milk and splenda or equal. I don't milk is a problem until you are under 20% or so bodyfat. (a guess) I love coffee and would hate to give it up BUT I do drink a LOT of water as well to make up for it. Go for your life in my opinion!

I hope that Karen (MrsJim) is doing ok in the UK.

To everyone else: HI!!!!

I am fine myself. A bit tired from CPB but coping ok. I took Monday off to sleep in and relax and I definately needed it. My boss is away at the moment so that's why I am posting so much here and at L&S. Just trying to absorb myself in the lifestyle whilst I myself am waiting for results from CPB. This fat just doesn't want to go.....

JC

JC

It's 1:30 am on Friday morning here in London and my flight leaves at 9:40 am!! What the heck am I doing up?!?

Today (yesterday actually) was the last day of the meeting, which is always super busy for me. My eating has been really lousy. I really miss my OWN food! Today, for instance, I had some breakfast, and then hardly ate anything the rest of the day. It's definitely been grab and go - I ended up with a giant migraine by noon when the meeting ended. Par for the course for me! From 2:15 on, I had the rest of the day off so walked around Kensington, Knightsbridge, Piccadilly, Covent Garden, etc. London is SUCH a happening town, and ya gotta go to Harrods. They sell absolutely EVERYTHING there - they even had a saddlery! And very Christmasy right now too. The Royal Parks are something to see as well!

So on Monday - I start back on CPB. I found out yesterday that we're going to Miami again in January (which is the high season there) and I wanna look lean & strong on Miami Beach again like I did in March. That gives me a little over 2 months! Reason to stay away from cookies and See's Candies this holiday season :lol:

JC - Fat is pretty tenacious, isn't it? You're the landlord and fat is the obnoxious tenant that you're trying to evict! Especially if it's gotten all nice and comfy for a long time, settled in on your thighs/abs/butt...great analogy huh? Just be persistant and it'll go away eventually!!!

The holidays...all I can say is PLAN AHEAD. If you have to, the night before, write down what you plan to eat the next day and KEEP THAT LIST WITH YOU. Another way to do it is have all your meals premade in Gladware or tupperware marked "Meal #1", "Meal #2" etc. Then you can just grab one, nuke it (if necessary) and you're all set!

BTW, I think there's a REASON why you don't see a lot of BB contests around Christmas...

On coffee - well, Bill Phillips drinks it - and there's nothing in the book that says you CAN'T have it. I personally don't drink coffee myself so I'm not the best person to ask, and I don't have the book in front of me so I don't remember if he specifically says anything about coffee...but I have read somewhere that Bill P is a java nut and if it's good enough for him, why not? As for milk...well...if you're having a cup or two of coffee a day with a couple spoonfuls of skim milk in it, I don't think it's going to make a diff, however, if you're drinking a POT of coffee each day with milk, that can add up pretty quickly. I've read of people using powdered skim milk instead of liquid milk in their coffee - easier to measure and perhaps less calories? I dunno.

COTTAGE CHEESE: Krista Smash has a WHOLE page devoted to the wonderous CC. My favorite way of eating it? Blended smooth with Jello powder added, or blended with some dry oatmeal, a spoonful of peanut butter, vanilla, and Splenda (unfortunately I don't do that too often - I am far too weak to keep jars of PB in the house!).

Ledom - what I do on the holidays is instead of Sunday for my free day, I take it on the holiday in question. Lucky for me my birthday is a Sunday this year (this sunday in fact).

Whew! It's now almost 2 am, I'm going to attempt to grab a couple hours' sleep. I have a car picking me up to take me to Heathrow at 6:30 this morning and I should get a LITTLE sleep (although I hope to sleep on the plane - it's an 11-hour flight back...yuk..wish I was in first class instead of business - THEY get sofas!)

Next time I write I'll be back in (not so sunny) California!!!

Hey everyone, I ended up having to go to a reception tonight (and I avoided all of those small but deadly hor d'ouvres), so I missed my yoga class. :( Oh well.

Anyway, I wanted to check back in here because I was afraid my earlier post might be misunderstood. I don't mean to suggest that a person shouldn't give 110% while doing the challenge. But, I guess what I'm trying to do, at least, is give my best while remaining a little flexible about life. So, e.g., while I wouldn't consider it being "on plan" to pig out at a reception just because I'm there, I don't worry about the TBSP or so of milk I use in my coffee. Does this make any sense whatsoever?

Regarding the holidays, like JC, I decided I wanted to take Christmas week off, so I'm doing a 7-week challenge this time. Then I can head back to the gym with all of the new New Year's resolution-ers. ;)

Regarding Thanksgiving (a holiday I love, BTW), I plan on using that day as my "free day". I'm also lucky because I'm going to a friend's for dinner, so I won't have a lot of yummy left-overs in my house. But, I do think you can do a pretty clean Thanksgiving dinner -- turkey breast is kosher; a baked potato instead of mashed potatos and some steamed veggies with a little salt/pepper. Yummm. It may not be easy, but it's do-able (maybe . . . )

Patt: I agree with JC about trying to find a schedule where both you and DH can eat every 2-3 hours -- if for no other reason, you should be very hungry by then if your earlier portions were in order. Also, eating every few hours keeps your insulin levels relatively stable -- no peaks and valleys. I've found that this has really helped my energy level.

Hello (and good night) to everyone else.

Peace, Mox

P.S. There's a world business meeting in Chicago this week, and some anti-globilization demonstrators were scheduled to be here. The Chicago police were afraid there would be riots like Seattle and the WTO, so there were at least 50 cops in riot gear on every corner along this "path" the demonstrators were supposed to take. It was very wierd to see all of these guys/gals in Robocop gear. Well, I could see the "path" from my office, and waited as long as I could, but no demonstrators. Then, when I walked to the reception I had to go to, I walked along corridors of cops, but still no demonstrators. Again, it was a very surreal experience. I'm glad things have remained peaceful so far, though.

You know what, Ledom? You did exactly what I would have done re: switching up workouts. It's been awhile since I've done tried-and-true BFL splits and I remember doing the same thing a few times throughout my 2 challenges. So don't worry about it.

Patt--I agree with JC on your issue about eating with DH. I second the importance of eating on schedule. The only time I ever crave bad stuff is if I've gone too long and am hungry, and also, your muscles need the constant levels of protein to keep your blood sugar at an even keel. I would suggest setting up a schedule where you can eat together three or four (or whatever) times a day. The two of you can still reaffirm goals and teamwork in other ways...remember, food is FUEL and isn't any more (or any less) important than that...changing my views of food from a social activity to a fuel source was one of the biggest challenges (and ultimately most rewarding) of this lifestyle.

Mox--it was me a month or so ago talking about my pet rats. They're all grown up already and wild! I love them though, although I don't think I'll ever like the street rats. Mine are gray and white with cute little dark eyes (not pink). I've converted all of my family and friends into liking them.

RE: holidays and eating. I am going on vacation to CA for a week the first week of December, so I'll be taking my free week then (I haven't taken any time off since July), which means eating whatever and working out whenever I feel like it (the people I am visiting work out daily). On Thanksgiving, I'll probably take a free meal for dinner but still work out. I'll probably do the same thing on Christmas. It's not too hard for me to do that, but you could always do the free day thing as well. The most important thing this time of year is to stay consistent with the good eating but make room for holiday food and to keep getting to the gym and keep those workouts strong. Holidays are wonderful and should be enjoyed!! The key is to just get through them and back on track.

Alright, CSI is on...gotta run and get my TV fix.
Maggie

WOW - we are all very agreeable today! :lol:

MrsJim - GET SOME SLEEP!!! geez I can manage on less than 8-9 hrs a night!

JC

Yep, you're right - it's 3:15 am now.

I feel like a kid at Christmas - can't wait to see my Jim again (along with kitty and horses). Unfortunately we are having a HUGE storm in the Bay Area, hopefully that won't put a damper on my riding lesson this weekend (the facility does have a covered arena though). I don't know if I mentioned this but I was walking past the Prince of Wales Gate on Kensington Street and it started raining, then HAILING. And me with no umbrella (was wearing a coat though).

Okay, okay...I'll try to sleep...but I do want to sleep on the plane though...

Where can I have my body fat% tested? My gym does not have a set of capillars, but where can I purchase a set and are they very expensive. I would like to know so I can record my progess!
Virginia:strong:

Virginia: We purchased some calipers at a local bodybuilding store. This place sells lotsa protien powders and Meal replacement shakes and bars (ewwww) and bb clothing and gloves and stuff. It cost $21.95 Canadian.


On eating every 3 hours: I appreciate all your advice in this regard. I too have noticed that when I allow myself to get really hungary is when I crave something I shouldn't be eating. My days are usually such ad hoc things however, I will give the meal timing more priority than I have been. This has gotten me to thinking: how important is a even insulin level ? I mean apart from cravings? Does not eating regularily impede progress as long as you resist the unauthorized food cravings? Please don't think I am trying to justify my problems with meal timming issues, I do feel much better when I eat on time. I was just wondering how this all works? Or why is works?

MrsJim: hope you had a safe and comfortable trip home. I really find long flights a trial. Just be glad you wern't going to Australia, when we went it was about 17 hours there and 20 home!! I was practically twicting to get off that plane! :)


Iv'e solved (sort of) my cardio dullness. I try to do it when ds or dh are playing a video game. So far this makes the time fly by.

Patt

Virginia - you can get calipers yourself or you can ask another gym to do it for you. Usually they charge a small fee. There other ways such as dipping yourself in water etc - it can be a complex subject. Whatever you do DO NOT use the tanita scale - it's shockingly misaccurate.

Patt: I had done the flight to LA and I ended up drinking after about 9 hrs just to dull the boredom and make the time go faster. Didn't help with jet lag though! That was a few years ago though now. As with the eating it is IMPERITIVE that you keep your feedings down to a few hours apart. Yes it helps with insulin but mainly it is a metabolism issue. When you eat or exercise your metabolism is raised via either your heart or your digestive system. You burn calories whilst your body is digesting the food for about 2 hrs and then it drops again. So every 2-2.5 hrs you eat again to rev it up again. If you leave it too long then your metabolism flatlines for a while and you won't burn as many calories at all. NOW this does not mean that if you eat constantly throughout the day that you will keep you metobolism raised - it doesn't work like that. The energy is burnt in the raising and lowering of the metobolism so that is why we only eat small meals so that they digest in time and make the most efficient use of our metabolism. There is a lot of scientific research behind BFL which was explored by Bill Philips when he was formulating the program.

Your main question was does not eating regularly impede your progress? and the answer is a resounding yes. The whole reason BFL works is they way it increases your metobolism to burn more calories and thus burn more fat. Eating regularly and exercising are the only natural ways to long term increases in the speed of your metabolism and the muscle you create through weight training also increases it because the more muscle you have the more calories you burn.

I hope that helps

JC

PS MrsJim - I hope that you had a good flight!

I am sooo tired you guys....

After I signed off last night (well, not really last night as we are 8 hours behind London time and that was at 3 am Friday morning - it's 8:36 pm Friday evening now so that was over 24 hours ago) I went back to bed and COULD NOT GET BACK TO SLEEP to save my life!!! I did sleep, oh, maybe 2 hours on the 11-hour flight back. Thank goodness I was in business class (although First class would have been nice...you get a SOFA in transatlantic first class which means you can lie down flat) rather than coach. I actually fell asleep in the middle of lunch (which was filet mignon). I nodded off and when I woke up, my lunch was in front of me :) cold of course! Since I was using a prescription sleeping aid (Ambien) I didn't have any alcohol, but I did drink a lot of water and moisturize a lot (in fact, I went into the lavatory several times, took off my jeans and lotioned up my poor dry legs during the flight!).

I'm going to go to bed in a few minutes, it would have been tempting to go to bed as soon as I got home (I know the big reason I couldn't sleep - it's because I wasn't in my own bed and away from Jim) but I want to get back on California time and going to bed at my regular time is the best way. It has been really STORMING here this week. I am really looking forward to getting back to the gym tomorrow morning - and hoping I get to ride as well - the riding ring is probably saturated but our facility does have a covered ring, but everyone has to share and Dee only gets a certain amount of time each Saturday. Fortunately now that I have wheels, I can make up my lesson during the week after work! Woohoo!

Have I ever mentioned a wonderfully funny series of light novels by Sophie Kinsella - the Shopaholic series? Well, in Harrods I found the brand-new one - "Shopaholic Ties The Knot". It's not being released in the States until March 2003, so I bought two copies - one for myself and one for my sister Jen (whose birthday was yesterday). I read my copy on the flight. I HIGHLY recommend the entire series - delicious light reading!

Really quick and I'm going to bed...Patt - I also HIGHLY recommend getting a Discman or (Better yet) an MP3 player to listen to (early Christmas prezzie perhaps?). If you can burn your own CDs, that's even better - you can make your own motivating mix! And of course I agree with JC about the meal timing thing. IMO, your first 12 weeks is the hardest work - because you are changing habits. How many of us have eaten like a bird all day, just little nibs of stuff, maybe no breakfast, or just a little lunch - and then after work, or at night when we're making dinner, or watching TV, we REALLY tie on the feed bag - justifying that by saying 'well, I haven't eaten all day, so this is alright'. And just where has that gotten us??? Fat of course...If you have a Palm Pilot or an Outlook calendar on your work PC (this is what I did) you can set your reminder to go off for your meals during the workday. I did that during my first challenge after the first couple of weeks - I kept forgetting to get Meal #4 in. So I set my Outlook Kitty to 'meow' at the times for worktime meals (#2,3,&4) and voila! it worked!

Virginia - If you order $75 from Netrition, they will throw in a free set of perfectly serviceable Accu-measure calipers. Personally, though, I stopped using them long ago. I'd rather go by pants size - less guesswork that way!

Alright, I MUST hit the sack!! I think I'm going to get some great sleep tonight if Sparky is good. Jim says he was a naughty boy all week...now that we are both home he might settle down!

Mrs Jim
Im glad you are back home where you can be comfy cozy in your own bed. Nothing like home is there! As for the calipers I think I will follow your example of the pant size. If I get the chance somewhere to measure I will.
Virginia

geez Karen I hope that you are feeling better sweety! Make sure you get enough rest so that you don't get sick.

I just posted on the recipe thread. You may want to check it out.

JC

Hey all,
DO you all do crunces everyday or just on lower body day. I am curious because my belly is where I am the biggest. I have a big ole ciserian section x2 belly, lots of stretch marks, lots of fat and it will take forever to see my Abs. But I trust all your input and if you say to stick to the one day I will stick to it too. Had a good cardio workout tonight, could not get there before tonight, but I got there and now I am done for this week. Free day tomorrow! And pumped up for next week. Love this program, hope it will love me back.
Sleep in tomorrow, eat whatever I want, yeah! But I am glad it is just for one day.
Virginia

Nope! I only do crunches on the one day of the week. Spot reducing isn't possible when it comes to fat. The only way to see your abs is to get your bodyfat low enough. I don know of others who have done extra crunches but I don't know if it helped.

I had a free meal last night and it was awesome. I had a BBQ hamburger home made with bacon, and egg, pineapple, cheese, onions etc. Followed by a piece of apple pie and a little vanilla ice cream. BOY did that hit the spot! OH and I washed it down with an iced coffee (summer here)! Very yummy.....

JC

Regarding crunches - JC's signature sez it all - "Abs are made in the kitchen".

Doing crunches will make your ab muscles stronger, but spot reducing is a myth - it won't make the tummy fat leave any quicker. What I have found with bodyfat loss is that it's very much "first on, last off". I've stated this before - the 'newest' fat will come off much quicker than the older (more stubborn) fat. Also, most gals tend to gain first in their hips/abs/thigh area whereas with guys, they gain right in the gut (I'm sure you've seen lots of guys with skinny legs and big ol' bellies - my hubby is the same way - although I wouldn't call him obese his 'six pack' is stuck pretty deep in the cooler :lol: ). Unfortunately, we really have no choice as to where the fat will come off first. The best thing you can do is eat clean and work out...

I just made jambalaya this evening (see the Recipes thread). Safeway had a sale on shrimp AND extra lean ground turkey breast today - so it was a PERFECT opportunity! I'm still trying to decide where to go for my birthday meal tomorrow...we will probably end up going to Celias (Mexican food) and follow it up with a trip to Yumi Yogurt...wish we had an Outback Steakhouse here so I can eat like JC does on HER Freeday (just kidding chick!!!). Amazing how all those people in the Outback commercials are INCREDIBLY buff even after eating those giant portions, eh???

and :balloons: :queen: :hat: HAPPY BIRTHDAY MRS. JIM :cb: :gift: :balloons: Glad you're back home with your honey. Have a great day!

Mrs Jim,
Wishing you a very Happy Birthday!:hb: :hat: :gift: :balloons:
Hope you have a great day, with lots of wonderful surprises.
Are you going to go riding today? Do the things you enjoy the most!
Best wishes
Virginia

HAPPY BIRTHDAY KAREN!

29 again?

Have fun, mel

As John Lennon sang "Life begins at 40" right?? :lol:

I already got a MAJOR surprise in the mail yesterday. Mom sent me a check which is unprecedented - she couldn't think of anything to get me, and asked Jim who was no help at all - he couldn't think of anything, other than a horse! (tell the truth, that's the only thing that comes to MY mind immediately). I'm going to use the money ($50) to buy a bedside reading lamp - I don't have one and if I'm reading in bed, I have to get up and hit the wall switch. I also need to get a new pair of cross-trainer shoes - mine are well over a year old. I prefer New Balance but I might try some others, just to see how they feel. Right now Jim is asleep - he had a gig last night and didn't get home til around 3 am. He's using the money to take me out to eat!

Unfortunately riding isn't in the cards this weekend. While I was gone there was a HUGE storm in the Bay Area and the riding rings are saturated - not safe or fun for the horses. Our facility does have an inside ring but everyone has to share it. Fortunately it's starting to dry up - and I've asked Dee if I can have a lesson this week after work (now that I have a car, no problem). We did go in the morning to visit the horses and feed carrots and apples to them though. I have to get in my horsey fix every week you know!

OH YOU GUYS - you MUST rent the film "Big Fat Liar" - we did this weekend and it is HILARIOUS, especially if you're doing BFL (if you see the film, you'll understand the connection). Jim just could not stop laughing through the whole movie!

beginning of the 7th week update here.

This morning I went for a hike and pulled out my fanny pack that I carry keys and water in. I had to notch it up at least an inch as it was much too loose. The friend I was hiking w/ noticed me do it and made all the appropriate ooh and aah sounds. She asked how long since I wore it last, about 8 weeks I suppose. It was a surprise and made me feel great.

I feel as I begin the second half of the challenge it is a good time for me to sit down and reevaluate a few things. When I was working out w/ dumbells I found it easy to remember what my last workout was in terms of weight. Somehow I 'm more confused when using plates so I know it is time to start keeping a written record. Of course I should have been doing it all along but will try to start that this week. I also have to rethink free day. I made myself absolutely ill yesterday. I don't really understand why I do that. I am always anxious for free day and even more anxious for it to be over. I believe I will try something I read on L&S where you start out the day on program and then use the afternoon and evening to get some of your goodies in instead of spending the whole day at it. I have a lot to lose and I don't think it is holding me back so much as it worries me that if I am not on the program, such as during free week, I won't know how to handle myself. Oh and one other thing. I love my little home gym and know w/ my personality type that I'd be impatient and distracted by public gym drama - BUT, I think it would be good for me to work out with, say one of you guys. I worry that I don't push myself hard enough. I think it would be good for me to have a partner, at least occasionally to be motivated to push harder. I'll try to work on that at home and truly, reading here and at L&S does inspire me to lift heavier.

Some big challenges coming up. Tues. I must lunch w/ the president of my University. I have to eat what they serve and I know it won't be BFL food. I'll do my best and eat as little as possible for that one meal. B'day next week which involves at least 2 meals on dif. days w/ family and/or friends. I guess the same plan there. I was ahead of myself on Christmas though. My challenge ends the week before so at least that is a holiday that will not pose breaking the diet. Thanksgiving I will have more control as I will be preparing the food for that holiday.

Well, thanks for letting me ramble.

Hope everyone has a great BFL/CampPB week.

Ledom - Let me be the first to encourage you to at least give a 'public' gym a go. Most of the big chains (24 Hour, Bally's, etc) offer free trial periods of a week or more. (In fact if you go to the 24 Hour Fitness website, you can print out a coupon for a free week I think!) Of course they will give you the BIG SELL - let them take you around the facility but when they try to sell you training packages or supplements, keep your head and resolve and firmly tell them that you already have a training program (although it might be helpful to have a staff member show you how to use the equipment if you're not familiar with it).

A good gym (I LOVE my 24 Hour Fitness in San Mateo) will have well-maintained, heavy duty equipment and a clean facility. Don't be scared about being laughed at - on the contrary, you'll probably find that you get a 'buzz' from the other people training there that will keep you motivated and focused! (And rest assured that they aren't all hardbodies there - people of all shapes and sizes are at MY gym).

Just wanted to throw in two cents!

HAPPY BIRTHDAY Karen!!!

:hb: :bravo: :hb:

JC

Happy Birthday Karen! I'm so glad to hear that you made it home safe and sound. I saw the weather report the for the Bay area and I think it was probably the first time in a very long time that the weather was better here than there.

Ledom--congratulations on your 7th week! You're more than halfway there. About your freedays--have you tried doing two free meals a week at all yet? You might find it helpful when you have meals during the week where you know you're going to have to eat junk. I sometimes will take from 6pm-9pm as a free time or from 12pm-3pm for lunch, etc. You can do that twice during the week if you like.

And about the gym--there's people of all shapes and sizes at my gym too. I definitely lift heavier and harder at the gym. If you don't feel comfortable at one of the big chains, you may try checking out your local Ys or community recreation centers, etc. Sometimes those places aren't such "meatmarkets." It also depends on the time of day what types of people are there. Early mornings are always people who are there to get their stuff done and not fool around, after work is always full of the more "social" people. I like to go either time, depending on what I have to do. And mornings/afternoons are usually empty. One of my absolute favorite times to go is early Sunday morning. I usually do my legs then, nobody around, no distractions, and I can jump from station to station without getting in anyone's way. Makes for a wonderful beginning of the week. Make sure it has the equipment that you use or would like to use. Not all gyms have smith machines, squat racks or lots of heavy weights. Also--a good gym is a CLEAN gym. Make sure you look in the lockerroom before you buy a membership--there shouldn't be any towels lying around, no water in the shower floor or on the counters and it shouldn't smell too bad (the women's LR anyway!).

Have a great afternoon!
Maggie

Hey Ledom: I just wanted to mention that you can try the 2 meals a week and if it works for you then great! BUT I have tried it and it was a disaster for me. I just wanted to give the other side of the coin from what Maggie said. All my respect goes to Maggie if she can manage it well but I don't think that necessarily everyone has the self-discipline to stick to the time limit. But hey try it and let us all know how you go.

On another note I had my chest/tris workout this morning and I went up in my weights. I couldn't believe it but I went up to 34lbs for my lying dumbbell flyes set of 6 reps. I have been dying to try out the big boy weights for a while but haven't had the confidence. I am so glad that I did though.

We had to take Bastian to the vet on the weekend. He seems to have developed an ear infection. (For those who aren't aware Bas is a Beagle - I have 2 - Bas and Ben) The vet gave me some drops to put in there twice a day for a week and then I have to take him back to get a check up next weekend. He seems to be getting better though and he doesn't yelp when you scratch his ear anymore which is a good sign. He isn't that keen on getting the drops though!

JC

Good morning!

JC and Ledom--Just to clarify, I only do the two free meals per week thing when I know I'm going to have two times during the week when I'm going to need/want to take a free meal. I find the whole free day thing much more to my liking, though. But around the holidays when there's lots going on, sometimes I do the two meals. I don't like doing it that way, but like you said, JC, lots of people doing strict BFL find it more convenient and less traumatic (ie, eating to make yourself ill) than an entire free day.

Have a great Monday!
Maggie

thanks for sharing the tip. It certainly is a great idea to have in my bag of tricks. The next 2 weeks have events coming up that may have me trying that. It also might help w/ out of control free day. I am going to these social dinners prepared to stay strict, but leave myself that option. Last night, believe it or not, I had a dinner invitation that had the perfect BFL menu. Shrimp boil, new potatoes, corn on the cob. I was able to fit right in, I just bypassed the wine and stuck with water. I love it when that happens.

On the public gyms, I am curious to try one out. Since I am a teacher, it might work better for me to wait until summer when I have more time. Communting back and forth to my job probably cuts into gym time for now. It is so handy to roll out of bed, drink some water, and go to the basement. Then shower at home and get ready for work. I can sure see how a gym would be a motivating factor though. Also, in my hometown it would probably have to be the Y, they do have a new gym I understand. No big chain gyms here, though there is a high tone, expensive gym in town. AND, some totally intimidating small gyms that are very serious. I went into one recently to ask about finding an olympic bar and weights. The guy running it was out of the muscle mags, got the idea it was a guy place.